Putting On A Little Lean Muscle

[BigJan85]

I am asking this question for my dad. He recently went from 192 pounds to 170, losing pretty much all fat. He still wants to lose about 3 more pounds of fat then after that he wants to add 5-7 pounds of lean muscle. Hes 51 years old and doesnt really use that heavy of weights although he will get up over 235 on the bench for a few reps once in awhile. He's open to any suggestions and I told him I would post something on here and try to get you guys' advice because I know many of you are extremely knowledgable about weight training. Thanks for any help you may want to give.

[The Natural]

I am asking this question for my dad. He recently went from 192 pounds to 170, losing pretty much all fat. He still wants to lose about 3 more pounds of fat then after that he wants to add 5-7 pounds of lean muscle. Hes 51 years old and doesnt really use that heavy of weights although he will get up over 235 on the bench for a few reps once in awhile. He's open to any suggestions and I told him I would post something on here and try to get you guys' advice because I know many of you are extremely knowledgable about weight training. Thanks for any help you may want to give.

Assuming he can do these, have him do 20 rep squats. One set of 20 reps with a weight that's tough. Do them once a week. Make sure the squats are deep. He'll achieve the goals you stated within a short time. I don't even think diet manipulation is needed, given how modest the goals are.

-Rex

Edited March 11, 2009 by The Natural